LOOK AFTER THOSE KNEES! Part 2

Fitness consultant Craig Wise offers Diabetes Wellness readers some knee-friendly leg exercises.

In the Autumn issue, I discussed general knee care.

One of the most important ways you can look after your knees is by keeping your leg muscles strong to support your knees – especially your quadriceps. Here are some of simplest, equipment-free exercises you can do at home to help you to strengthen your leg muscles without putting strain on your knees if they are vulnerable.

There are numerous variations to these exercises, and you can make them harder by using ankle weights, but I would advise against this until you’re comfortable with completing them in their simplest form.

TIPS

• Ideally, find time to do some of these exercises each day.

• Try to do three sets of your chosen exercise or exercises. At the start, it may be hard to complete three full sets of some exercises. That’s okay. Just aim to get better each time. However, if you feel any real discomfort or pain, stop immediately.

• You don't need to do all of these exercises together. Choose a selection covering different muscle groups. Mix and match to add variety.

• As with any exercise, you may feel some soreness in the muscles for a day or two afterwards. This is called Delayed Onset Muscle Soreness (DOMS), and is a natural and good thing. However, if you're getting pain during or after any exercise then consult your medical advisor.

LEG LIFTS

Works: Thighs; hip flexors

1. Lie on the floor with your legs flat.

2. Bend one knee, and have the other lying flat.

3. Pull your abdominal muscle inwards. (Imagine trying to push your belly button downwards. This should bring the lower back against the floor.)

4. Slowly raise the straight leg, keeping it straight, until your upper legs are line with each other. Do not raise your straight leg higher than your bent leg.

5. Slowly lower your straight leg back to the ground. Control its descent and don’t let it just drop.

6. Repeat 10 times, then swap legs.

STANDING HAMSTRING CURLS

Works: Buttocks; hamstrings; calves

1. Stand with knees about 8cm apart.

2. Slowly bend one knee, so that you are raising your lower leg 90 degrees behind you. Keep your thighs aligned – try not to bring the bent leg forward.

3. Slowly lower this leg to the ground. 4 Repeat 10 times, then swap legs.

TIPS: If necessary, use the back of a chair for support. If you cannot lift your leg to 90 degrees then lift it as far as is comfortable. The more you do this the easier it gets to bend the leg.

STEP-UPS

Works: Thighs; buttocks; inner thighs; hamstrings; calves

1. Place one foot on a step. (You can use an aerobic step, or a stair, or improvise with a stable box or large book.)

2. Shift your weight onto the stepped-up foot, and bring your other leg up until your thigh is parallel to the ground.

3. Slowly lower that leg back down to the ground and place your weight back on it. 4 Repeat 10 times, then swap legs.

TIPS: Keep your chin up and shoulders back. Placing your hands on your hips can help to keep you square to the step.

ONE-LEGGED PARTIAL SQUATS

Works: Buttocks; thighs

1. Stand with one foot on a step, box, or stool. Have the other leg just hanging over the side. (Be careful to place your weight so you will not tip the step.)

2. Slowly lower the hanging foot towards the ground, bending the other knee. Try not to let the bent knee drift forward past the toe. Also keep the knees soft: don’t lock them when you raise back up to the start position.

3. Don’t let the hanging foot touch the ground, and keep it parallel to the floor – don’t point the toe. 4 Push back up on the stepped-up foot to return to the start position. 5 Repeat five times, then swap legs.

TIP: Start small. Don’t expect the get right down close to the ground when you first start.

STANDING LEG EXTENSIONS

Works: Buttocks; thighs

1. Stand with your feet shoulder-width apart. Slowly raise your left leg until your thigh is parallel to the ground and the lower leg is hanging straight down towards the ground.

2. Extend the lower leg 45 degrees outwards, keeping the thigh stable and parallel to the ground. Be sure you are not leaning back as you extend your leg.

3. Lower your lower leg again, still keeping the upper part of your leg stable and parallel to the ground.

4. Repeat 10 times, then swap legs.

TIP: If you need to, use a chair to help maintain your balance.

WALL SQUATS

Works: Thighs

1. Stand with your back, hips, shoulders, and head flat against the wall.

2. Step both feet out about 50 to 60cms away from the wall, while keeping your back and shoulders against the wall. Keep your feet shoulder-width apart.

3. Slide your back down the wall slowly until you are in a seated position with your thighs parallel to the floor. Do not squat too low – make sure that your knees do not go out past your toes. .

4. Hold for five seconds and then slide back up.

5. Repeat six to eight times.

PARTIAL SQUATS

Works: Buttocks; thighs

1. Stand facing a friend, holding your arms out in front of you. Hold hands. .

2. Slowly lower yourselves into the half squat position.

3. Hold for two seconds and then rise back to the starting position.

4. Repeat 12 times.

TIPS: Keep your eyes fixed on your partner. Ensure that your legs stay in alignment and don’t drift in or out. Don’t let your knees go forward past your toes. This is a partial squat, so don’t go down deep.

Thanks to Xanthia and Saskia Wise for demonstrating the exercises.